EFI Total Gym GTS Gravity Demo Instructions
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EFI Total Gym GTS Gravity Demo Instructions

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ToTal Gym GTS/PowerTower Demo InSTrucTIonS
Start the demonstration with the pulley attached to the glideboard and the GTS on tower level 3-5 depending on
the user's upper body strength and ability (5 is difficult). The pulley pins should be in position 2 or 3 (inside middle
or top). Explain anchoring, and that you can move through many exercises just by changing the body position on
the glideboard. Cue anchoring throughout the demo.

lyInG SuPIne

Have participant grasp the handles and instruct them to sit at the bottom of the glideboard, facing the squat stand,
and lie back into the arm pullover position. Ensure that the user's head is supported by the glideboard and the
feet are resting on the bottom of the glideboard. Begin a lat pull down to warm up the shoulders. Then move to the
arm pullover; instruct the participant to extend the arms overhead and in an arc motion bring the handles towards
the thigh. Talk about bodyweight as the load is relative to the angle of the glideboard. Explain about back support
and the unrestricted range of motion. Explain and coach unilateral and bilateral movements. Add the crunch
movement to the arm pullover to demonstrate how the core is integrated. Have the participant try a few triceps
press downs with both unilateral and static equilibrium variations.
lat pull down
arm pullover
www.totalgym.com | www.efisportsmedicine.com | 800 541 4900 | 7755 arjons drive, san diego, Ca 92126
Lying Supine continues >
p. 1

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Summary of Contents for EFI Total Gym GTS Gravity

  • Page 1 ToTal Gym GTS/PowerTower Demo InSTrucTIonS Start the demonstration with the pulley attached to the glideboard and the GTS on tower level 3-5 depending on the user’s upper body strength and ability (5 is difficult). The pulley pins should be in position 2 or 3 (inside middle or top).
  • Page 2 lyInG SuPIne (conTInueD) pullover cruncH triceps press p. 2 www.totalgym.com | www.efisportsmedicine.com | 800 541 4900 | 7755 arjons drive, san diego, Ca 92126...

  • Page 3: Chest Press

    SeaTeD ForwarD Ask the participant to roll up into a seated position, still holding the handles, put both feet on the ground on the outside of the rails. Ask the participant to move toward the top of the glideboard into a seated position still facing the squat stand, feet and legs on the glideboard, either straight or with slightly bent knees.
  • Page 4 SeaTeD laTeral Ask the participant to move into a seated lateral position and begin torso rotation (start with elbows in at side to ensure form), unilateral chest fly and progressions toward horizontal shoulder abduction. The pulley pin placement should be in the 3rd position (inside top). Explain “functional” exercise. Torso rotation is an excellent “functional” exercise for a golfer.

  • Page 5: Reverse Fly

    SeaTeD BackwarD Ask the participant to stand, keep the handles, face the tower and straddle the glideboard moving into a seated backward position. After you instruct the participant to start a seated row, explain that this type of training is ef- ficient and effective by switching muscle groups and incorporating active rest (resting one muscle group while another is working).
  • Page 6 SquaT PoSITIon Raise the incline up to level 6-8, detach the pulley from the glideboard and coach the participant into a squat position. Straddle the glideboard, push it up the rails, sit at the bottom and put feet on the squat stand, lie back ensuring that fingers can hold the bottom of the glideboard.
  • Page 7 lyInG Prone While the participant is finishing up the plyometrics, move the LAT bars down to the pull-up position. Recommend- ed incline level is 5-8. Instruct the participant into the pull-up position, lying prone facing the tower. Emphasize that most people cannot complete a 100% weight bearing pull-up. The Total Gym GTS allows a person to train safely at a level comfortable to them.
  • Page 8 list of exercises: refer to your GRAVITYPersonal Training Manual, Complete Exercise Library overall demo: cHest & Back routine: Arm pullover Incline push-up pullover Crunch push-up Triceps press Down Decline push-up Chest press (with static equilibrium) push-up Torso Rotation (L) Chest press Single Arm Chest Fly (R) Static Chest press Horizontal Shoulder Abduction (L)

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